CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute EMOM:

5 shoulder to overhead

L1: 45/35

L2: 135/95

L3: 165/115

Metcon

Metcon (Time)

3 rounds for time:

500m row

15 front squat

15 toes to bar

L1: 45/35

L2: 115/85

L3: 155/105